RSS Feedhttp://10.40.239.129/blogs/rss-feed/Blog RSS Feeden{D34EFD22-1030-4F79-B279-6F1AEDB0D4F2}http://10.40.239.129/blogs/2014/02/get-off-the-couch-start-training-for-that-5k/Get Off the Couch - Start Training for that 5k<p>Remember, the schedule below is only a guide. Feel free to make minor modifications to suit your schedule. It's less important what you do in any one workout than what you do over the full eight weeks leading up to your 5k. </p>
<p>Before using this schedule as your training guide, you should be able to run 2-3 miles without much discomfort. If not, give yourself some time to build up to that level gradually, or you may risk injury.
</p>
<p><img width="700" height="1284" src="/~/media/5k-schedule.png" alt="5k-schedule" />&nbsp;</p>
<p>*Pace and HR Zone are different from person to person. Please contact one of our <strong><a href="http://intermountainhealthcare.org/services/medicalgroup/clinics/physicianclinics/sportsmed/the-running-lab/Pages/home.aspx">running labs</a></strong> to be measured. </p>
<p>CT = cross training</p>
<p><strong><span style="text-decoration: underline;">VO2 Workouts: </span></strong>You should do these after an adequate warm up. If you want additional workout, add 30 min of CT.</p>
<ol>
<li>4 x 200m with 1 min recovery</li>
<li>3 x 200m with 1 min recovery then 3 x 400m with 2 min recovery</li>
<li>30/30 Fartlek: <br />
<ul>
<li>Alternate running 30 seconds at VO2 pace and 30 seconds at half that pace.</li>
<li>Continue until you can't sustain 30 seconds at VO2 pace. </li>
</ul>
</li>
<li>5 x 800m with 2 min recovery</li>
<li>Pyramid set: 200m - 1 min (recovery) - 400m - 2 min - 800m - 3min&nbsp; - 400m - 2 min - 200m</li>
<li>3 sets of 4 x 300/100m: <br />
<ul>
<li>Run 4 x 400m repeats. Run the first 300m at VO2 pace and the final 100m at all out sprint pace.</li>
<li>Recover x 1 min. Repeat 300/100 until you've done 4.&nbsp; Recover x 5 minutes.&nbsp; Repeat 4 times.</li>
</ul>
</li>
</ol>
<p><strong><span style="text-decoration: underline;">Lactate Workouts:</span> </strong>You should do these after an adequate warm up. Once you've done the lactate workout, run at mild-moderate pace until you've worked out for a total of 60 minutes.</p>
<ol>
<li>1 mile repeats: Run 3 x 1 mile repeats at lactate pace with 2-4 minutes recovery in between.</li>
<li>800m repeats: 6-7 x 800m repeats at lactate pace with 1-2 min of recovery between each repeat.</li>
<li>3 x 400/1200m compound sets: <br />
<br />
<ul>
<li>Run 400m at just above VO2 pace.&nbsp; With no recovery, slow down to lactate pace for 1200m.</li>
<li>Recover with 2 minutes rest.&nbsp; Repeat 4 more times for a total of 5 compound sets.</li>
</ul>
</li>
<li>2-3 x 200/1600/200m compound sets:<br />
<ul>
<li>Run 200m at VO2 pace, then slow to lactate pace for 2000m (1 1/4 miles).</li>
<li>Finish the set by kicking back up to VO2 pace for the last 200m.</li>
<li>Recover 3 minutes between each compound set.</li>
</ul>
</li>
<li>2 x 12min with 4 min recovery</li>
<li>2 x 5 min with 5 min recovery</li>
</ol>
<h3><strong>5K Training Plan</strong></h3>
<p>A 5K training schedule for runners who run on a regular basis and want to improve their performance.</p>
<p style="background: none repeat scroll 0% 0% white;"><strong>A few key points to remember during your training:</strong></p>
<p style="background: none repeat scroll 0% 0% white;"><strong>Rest</strong>: You can't train hard unless you are well-rested. The schedule includes rest days and easier runs scheduled throughout the program. These will help you rest for harder/longer workouts on other days. The final week before the race is a taper down week. Tapering helps you get ready for a peak performance on race day.</p>
<p style="background: none repeat scroll 0% 0% white;"><strong>Stretch &amp; Strengthen</strong>: An important addition to any training program is stretching. Daily, routine stretching, which can be done a number of ways including foam rolling, helps promote mobility, circulation and overall well-being.&nbsp; Strength training is critical for runners!&nbsp; Do not forget this in your training. Traditional research suggested runners would generally benefit if they combine light weights with a high number of repetitions, rather than pumping very heavy iron. More recent data is suggesting that may not necessarily be true.&nbsp; The bottom line is that strength training in any form is likely to be beneficial.&nbsp; Particularly focus on the glutes/buttock, hips, and core.&nbsp; Strength training can be combined with shorter/easier runs or done all on their own.&nbsp; Consistency is key.&nbsp; </p>
<p style="background: none repeat scroll 0% 0% white;"><strong>Racing</strong>: Some racing is useful in helping you to peak. Consider doing some other races at 5-K to 10-K distances to test your fitness. The following schedule includes a test 5-K race halfway through the program. You could race more frequently, but too much racing may increase the risk of injury.</p>Thu, 20 Feb 2014 00:00:00 -0700{9658302D-D2B3-4CBB-846B-F1D7B98E2B8B}http://10.40.239.129/blogs/2014/02/ways-to-compensate-for-low-vision/Ways to Compensate for Low Vision<p>Occupational Therapists &ndash; also known as OTs &ndash; work to ensure that adults are able to participate in their communities despite visual impairment. OT practitioners are part of coordinated rehabilitation teams that enable adults with visual impairment to continue independent and productive lives. There are several ways to compensate for low vision:</p>
<ol>
<li>Magnification</li>
<li>Increasing lighting</li>
<li>Increasing contrast</li>
<li>Tactile cues </li>
</ol>
<p><strong>Magnification</strong> makes the object larger for easier viewing. Options can include hand held magnification, adaptions to glasses, closed circuit televisions, and hand held video magnifiers. In addition, large print books and check ledgers make seeing the information easier. </p>
<p>As many eye diseases restrict the amount of light let into the eye, lighting is one of the most important modifications that can be made in the home. By <strong>adding spot lighting</strong> or setting up a work space with additional lighting, the person with low vision may be able to continue participation in his daily tasks without assistance. </p>
<p><strong>Contrast</strong> also assists in compensation for low vision. Ideas like placing a white plate on a black placemat, milk in a dark coffee cup, and colored strips on the edge of stairs all assist with depth perception and determining the placement of items. </p>
<p>Another option is <strong>tactile cues</strong>. Most people are familiar with &ldquo;Braille dots&rdquo; and the idea is the same. Placing of tactile cues on objects so that a certain area can be located allow the person with low vision to &ldquo;see&rdquo; the area with their fingertips. Examples would be marking the number &ldquo;5&rdquo; on a phone or the start button on the microwave oven. </p>
<p>Many adaptions can be made to help keep someone with low vision in their home and able to complete their daily &ldquo;occupations&rdquo;. I encourage you to discuss these options with your eye healthcare provider.&nbsp;</p>Tue, 11 Feb 2014 00:00:00 -0700{38A7D7B2-1103-4686-B214-8D87E18CB9F3}http://10.40.239.129/blogs/2014/02/olympic-injury-report-heidi-kloser/Olympic Injury Report: Heidi Kloser<p>Earlier this week, American moguls hopeful Heidi Kloser suffered a knee injury during a training run at the Olympics in Sochi, Russia. Unfortunately, this injury damaged the <a href="http://orthoinfo.aaos.org/topic.cfm?topic=A00549 " target="_blank">anterior cruciate ligament (ACL)</a> and <a href="http://orthoinfo.aaos.org/topic.cfm?topic=A00550 " target="_blank">medial collateral ligament (MCL)</a> in her knee. While Heidi isn&rsquo;t being treated at Intermountain McKay-Dee Sports Medicine, this post will give you an idea of how this injury typically occurs and the typical treatment for this injury. </p>
<h3><strong>About the Injury </strong></h3>
<p>ACL and <a href="http://orthoinfo.aaos.org/topic.cfm?topic=A00550 " target="_blank">MCL</a> injuries are fairly common knee injuries. They&rsquo;re typically caused when the knee is forced to an abnormal position and the foot goes to the outside, resulting in a sprain or tear of the MCL and/or ACL. Often times with this type of injury, the MCL can be treated without operating. However, the ACL will require surgical reconstruction. At McKay-Dee Sports Medicine, we often wait seven to ten days to allow the initial trauma of the injury to recover. Depending on the severity of the MCL injury we may postpone surgery for four to six weeks.&nbsp; </p>
<h3><strong>Recovery</strong></h3>
<p> </p>
<p>It is typical for rehabilitation to be between four and six months. The initial recovery period is focused on allowing the knee to regain its full range of motion and allowing the patient to gain control of their muscles and eliminating stiffness. After ACL surgery, our team will begin immediate muscle activation with the patient performing weight lifts and early knee range of motion exercises.</p>
<p>The first six weeks of recovery are focused on allowing the <a href="http://orthoinfo.aaos.org/topic.cfm?topic=A00549 " target="_blank">ACL</a> reconstruction to regain full strength and range of motion. Sometime between three and six months, sport specific activities are reintroduced. These activities begin to train the knee to be able to participate in specific sport related motions. After that period, sport specific drills are added to prepare the patient to fully return to their sport.&nbsp; </p>Mon, 10 Feb 2014 00:00:00 -0700{2C07E4A6-B1D5-4FB0-B73D-468621A8F9AD}http://10.40.239.129/blogs/2014/02/eating-and-exercise-5-tips-to-maximize-your-workouts/Eating and Exercise: 5 Tips to Maximize Your Workouts<p>Here are five tips for eating and exercise to help maximize your exercise and athletic performance. Keep in mind that the duration and intensity of your activity will dictate what and how often you should eat and drink. Running a marathon demands more energy in the way of food than does walking two miles. </p>
<strong></strong>
<p><strong>1. Eat a Healthy Breakfast</strong>. If you exercise in the morning, get up early enough to eat breakfast &mdash; that may mean one to two hours before your workout. Most of the energy you got from dinner the previous night is used up by morning, and your blood sugar may be low. If you don't eat, you may feel sluggish or lightheaded when you exercise. If you plan to exercise within an hour after breakfast, eat a lighter breakfast or drink something to raise your blood sugar, such as a sports drink. Emphasize carbohydrates for maximum energy. Good breakfast options include: </p>
<ul>
<li>Whole grain cereals or bread</li>
<li>Low fat milk</li>
<li>Juice</li>
<li>Bananas</li>
</ul>
<p>If you're not a fan of eating in the morning before you work out, try a sports drink or have a bigger bedtime snack the night before. And remember, if you normally have coffee in the mornings, a cup or two before your workout is probably OK. Just don't try any foods or drinks for the first time before a workout, or you risk an upset stomach.</p>
<strong>2. Size Matters.</strong> Be careful not to overdo it when it comes to how much you eat before exercise. The general guideline:
<ul>
<li>Large meals: Eat these at least 3-4 hours before exercising</li>
<li>Small meals: Eat these at least 2-3 hours before exercising</li>
<li>Small snacks: Eat these 1 hour before exercising</li>
</ul>
<p>Eating too much can leave you feeling sluggish, or worse, with a case of stomach cramps. Eating too little may not give you the energy to keep you feeling strong throughout your workout.</p>
<p><strong>3. Snack Well</strong>. Most people can eat small snacks right before and during exercise. The key is how you feel. Do what works best for you. Snacks eaten right before exercise probably won't give you added energy, but they can help keep your blood sugar stable and prevent distracting hunger pangs. Good snack options include: </p>
<ul>
<li>Energy bars or drinks</li>
<li>Bananas or other fresh fruit</li>
<li>Yogurt</li>
<li>Fruit smoothies</li>
<li>Whole grain bagels or crackers with peanut butter</li>
<li>Granola bars</li>
</ul>
<p>A healthy snack is especially important if you plan a workout several hours after a meal.</p>
<strong>4. Eat after you exercise</strong>. To help your muscles recover and to replace their glycogen stores, eat a meal that contains both protein and carbohydrates within two hours of your exercise session if possible. If you aren't hungry after your workout, drink juice or sports drink to provide replenishing carbohydrates. Good post workout food choices include:
<ul>
<li>Yogurt and fruit</li>
<li>Peanut butter or meat sandwich</li>
<li>String cheese and crackers</li>
<li>Nuts and dried fruit</li>
<li>A regular meal with meat, starch, and cooked vegetable or salad</li>
</ul>
<strong>5. Drink up</strong>. Don&rsquo;t forget fluids to help optimize your workouts. You need adequate fluids before, during, and after exercise to help prevent dehydration. To stay well hydrated, the American College of Sports Medicine recommends that you:
<ul>
<li>Drink about 2-3 cups (0.5-0.7 liters) of water during the 2-3 hours before you workout.</li>
<li>Drink about 1/2 -1 cup (0.12-0.23 liters) of water every 15-20</li>
<li>minutes during your workout. You may need more the larger your</li>
<li>body and the warmer the weather</li>
<li>Drink about 2-3 cups (0.5-0.7 liters) of water after your workout</li>
<li>When it comes to eating and exercise, everyone is different. </li>
</ul>
<p>So pay attention to how you feel during your workout and your overall performance. Let your experience guide you on which pre- and post-exercise eating habits work best for you. Consider keeping a journal to monitor how your body reacts to meals and snacks so that you can tweak your diet for optimal performance.</p>Fri, 07 Feb 2014 00:00:00 -0700{9AD44593-FBA7-4188-A5F8-04E2FE74AA64}http://10.40.239.129/blogs/2014/02/posture-tips-for-the-desk-worker/Posture Tips for the Desk Worker<p>&ldquo;Sit up straight! Don&rsquo;t slouch!&rdquo; <br />
<br />
For many, these phrases bring back childhood memories of our parents and teachers pleading for us to use better posture. While those sayings may now be only distant memories, they actually do offer some valuable concepts. </p>
<p>Good posture helps us perform our best both physically and mentally.&nbsp; It can help us be more efficient and may prevent many of the joint and muscle-related issues that, as a physical therapist, I see people suffer from daily. </p>
<p>Faulty posture causes early fatigue, muscle strain, and in later or prolonged stages can lead to painful chronic conditions. Even though poor posture is rarely the only cause of the many conditions seen in my practice, I do feel that it is a contributing factor to many. On the other hand, appropriate posture contributes to general well-being and to good appearance. It also projects poise, dignity and self- confidence to others. The following are some exercises and postural tools that can be simply performed throughout the day while at your desk.</p>
<p>&nbsp;</p>
<p><img height="260" width="699" src="/~/media/shoulder-rolls_edit.jpg?h=260&amp;w=699" alt="shoulder-rolls_edit" /></p>
<p><img height="260" width="699" src="/~/media/the-posture_edit.jpg?h=260&amp;w=699" alt="the-posture_edit" /></p>
<p><img height="915" width="700" src="/~/media/Images/Modules/The-Postrometer-Oct-2013_Edit.jpg?h=915&amp;w=700" alt="The-Postrometer-Oct-2013_Edit" />&nbsp;</p>Tue, 04 Feb 2014 00:00:00 -0700{432C0370-CD26-4974-ACDE-F417C591A470}http://10.40.239.129/blogs/2014/01/exercise-induced-asthma-and-winter-sports/Exercise Induced Asthma and Winter Sports<p>The Winter Olympic Games are right around the corner, and the world is getting excited to watch all of the amazing performances that are sure to come. Each Olympic athlete has prepared for years for this moment, but for some, their training has been hindered by a condition called <strong>exercise induced bronchospasm</strong> (EIB) or <strong>exercise induced asthma</strong> (EIA). EIB/EIA is a temporary narrowing of the airways after a bout of exercise, which makes it difficult to exhale. It is reported that anywhere from 9% to 50% of elite winter sport athletes suffer from EIB/EIA (Dickinson, 2006). Although similar numbers are seen in elite summer sport athletes, those who participate in certain winter sports may be more prone to experiencing EIB/EIA due to the following factors:</p>
<ul>
<li>Chronic exposure to cold/dry air</li>
<li>Pollutants in indoor ice arenas</li>
<li>Pollutants in outside air</li>
<li>Respiratory infections</li>
</ul>
<p>The symptoms of EIA/EIB may begin during exercise, often worsen shortly after terminating exercise, and can last an hour or more. Symptoms may include:</p>
<ul>
<li>Coughing</li>
<li>Wheezing</li>
<li>Shortness of breath</li>
<li>Chest tightness</li>
<li>Decreased performance</li>
<li>Unusual fatigue</li>
</ul>
<p>There are several laboratory and field tests that assist in the diagnosis of EIA/EIB. In addition to a complete medical history and physical, lung function testing before and after exercise is one method in diagnosing EIA/EIB. There are several treatment options that include short-acting and long-term control medications. Preventative measures can also be taken to reduce the severity of the symptoms of EIB/EIA, including:</p>
<ul>
<li>Proper warm-up prior to exercise</li>
<li>Avoiding exercise in polluted air </li>
<li>Breathing in through your nose to warm air</li>
<li>Covering your mouth and nose in the cold</li>
<li>Try to avoid getting respiratory infections</li>
</ul>
<p>Whether you are an elite athlete or a weekend warrior, participate in winter or summer sports, if you suffer from the symptoms associated with EIB/EIA <a href="http://intermountainhealthcare.org/services/medicalgroup/clinics/physicianclinics/sportsmed/Pages/home.aspx">come in to see one of our sports medicine physicians for an evaluation</a>. If your symptoms quickly worsen or do not improve after using a rescue inhaler, seek emergency medical treatment.</p>Tue, 28 Jan 2014 00:00:00 -0700{3340A3BA-D074-4787-B62B-44ED68251D8C}http://10.40.239.129/blogs/2014/01/winter-sports-injuries-facts-and-figures/Winter Sports Injuries - Facts and Figures<h3>Downhill Skiing</h3>
<p>Downhill skiing is one of the world&rsquo;s most popular winter sports. However, it also carries a high risk of injury. Most investigators agree that younger skiers are at increased risk. Children have a higher rate of ski-related fractures of the lower extremities than adults. Spiral fracture of the tibia is most common in children. In a five year retrospective study of patients younger than 19 years, who had been admitted to a trauma center after a skiing accident, 58% had been involved in collisions with stationary objects. Helmet use was negligible.</p>
<p>Between 20 and 30 deaths from downhill skiing accidents occur each year in this country. The cause of death is massive head or neck injury, and/or major thoraco-abdominal injury. The main contributing factors are excessive speed and loss of control. One study found only 1 in 16 injured skiers wear a helmet.</p>
<h3>Snowboarding</h3>
<p>Snowboarding is the fastest growing winter sport in the United States. Snowboarders do not use ski poles for balance, but use their hands and arms for balance. Therefore, associated injuries frequently involve upper extremities and ankles. The knees are less frequently involved than in traditional alpine skiing.</p>
<h3>Snowmobiling</h3>
<p>With vehicles that reach speeds of 90 mph and weigh more than 600 pounds, it is not surprising that snowmobiling causes more than 200 deaths and nearly 14,000 accidents each year. Incredibly, children younger than 17 years sustain 12% of all snowmobile injuries. Out of a reported 70 snowmobile-related injuries in persons 2 to 17 years of age, injuries had been caused by losing control of the sled, rollover, striking a fixed object or striking another sled. 15 accidents involved more than one person, and five of the injured children were pedestrians. Three deaths in this series were related to head trauma.</p>
<p>The American Academy of Pediatrics reviewed available snowmobile injury data from 1997 to 1998. During that time there were more than 10,000 emergency department visits related to snowmobile accidents. Ten percent of those involved were younger than 15 years of age. Head trauma was the leading cause of death.</p>
<p>Many states have no age or helmet regulations regarding snowmobile use.</p>
<h3>Sledding </h3>
<p>New research shows that 30 percent of children hospitalized following a sledding injury suffered significant head injuries, and 10 percent of these children acquired a permanent disability. The research supported the need for helmet use and other safety precautions to prevent traumatic sledding injuries.</p>
<p>Researchers reviewed data on children younger than 18 who were hospitalized at a pediatric trauma center from 2003 to 2011. The 52 children included 34 boys and 18 girls with an average age of 10. The most common cause of injury was caused by their sled hitting a tree, which occurred in 63.5 percent of the cases. 37% (20 children) suffered a head injury, with 70 percent of these children admitted to the Intensive Care Unit. Three acquired a permanent disability, including cognitive impairment, and two others required long-term hospitalized rehabilitation. Other injuries included fractures (17 children), solid organ injuries (10), vertebral fractures (3), and chest trauma (1). Nine orthopedic injuries required operative intervention, and eight patients were sent home with a cast.</p>
<p>The Utah Department of Health released a data collection from 2009 covering sports and recreation-related traumatic brain injury hospitalizations and deaths in Utah, which shows that 8.6 percent of these injuries were from snow sports.</p>
<h4>References:</h4>
<p><em>Skiing, snowboarding, and snowmobiling data quoted from Srinivasan Suresh, MD, MBA &ldquo;Winter sports Injuries: Patterns of Injury &ndash; PreMeasures&rdquo;. Pediatricsconsultant360.com</em></p>
<em> </em>
<p><em>Sledding data quoted from the American Academy of Pediatrics &ldquo;Sledding Injuries: A Significant Cause of Hospitalizations, Injuries during Winter Months 10-15-11.</em></p>Wed, 08 Jan 2014 00:00:00 -0700{1BC88D7E-8B5A-4770-84F2-C227C6B23295}http://10.40.239.129/blogs/2014/01/3-things-to-consider-for-cold-weather-running/3 Things to Consider for Cold Weather Running<ol>
<li><strong>Dressing Appropriately.</strong> A good rule of thumb is to dress as if it is 20 degrees warmer outside than it really is. Following this rule means you will be slightly chilled when you start your run, but once you get moving and begin to generate sweat, you will be comfortable. Since you will still sweat while running in the cooler temperatures, it is important to dress in layers. </li>
</ol>
<ul>
<li>The layer of clothing closest to your body should be snug-fitting and sweat-wicking. Cotton layers hold moisture and keep you wet while synthetic clothing or layers made of polypropylene keep the sweat away from your body. </li>
<li>Your outer layer of clothing should be breathable while still protecting you from wind and precipitation. Nylon and Gore-Tex materials are ideal for your outer most layers since they will let out heat and prevent over-heating. </li>
<li>If a middle layer of clothing is needed, polar fleece material is a great option.</li>
</ul>
<p style="margin-left: 0.5in;">40% of your body heat is lost through your head and up to 30% of your body heat can be lost from your feet and hands. In order to stay warm, keep your head covered and your hands and feet protected. As stated above, you want to be sure the materials you are wearing are breathable and sweat-wicking. You can always remove these items if you get too cold, but you do not want to be stuck miles away from home without the proper attire. </p>
<ol>
<li><strong>Staying Hydrated</strong>. Adequate fluid intake is something many runners neglect to consider when they run in cold winter temperatures. However, taking in enough fluids in cooler temperatures is just as important as it is in warmer temperatures. If dressed appropriately to protect your body, you will lose fluids through sweat. Cold air also has a drying effect which increases your risk of dehydration. Since many public drinking fountains are turned off during the freezing season, be prepared in advance with water or sports drinks to keep from becoming dehydrated. </li>
<li><strong>Being Visible</strong>. Unfortunately, the amount of daylight we receive during winter months is limited. If any amount of your run will be done during limited light hours, you&rsquo;ll need to protect yourself with your clothing. A reflective vest makes a huge difference in how soon others on the road can see you. It is important to give others the opportunity to respond to your position on the road to keep everyone safe. A headlamp, flashlight, backlight, or any other illuminating object also helps keep you visible. Lights will aid you in seeing what is on the path in front of you, as well. Take your personal safety into your own hands and protect yourself. </li>
</ol>Thu, 02 Jan 2014 00:00:00 -0700{3BFE859F-1F93-460C-9A44-D13011EBAEB7}http://10.40.239.129/blogs/2013/12/4-ways-to-maximize-the-winter-months/4 Ways to Maximize the Winter Months<p>It&rsquo;s cold, there&rsquo;s snow on the ground and the last thing you want to do is get out of your warm bed and exercise. All too often we come up with excuses as to why it's impractical to workout this time of year.&nbsp;</p>
<p>Between holiday meals and sweets with Thanksgiving and Christmas and all the shopping that needs to take place, very little importance is placed on exercise and the benefits that are attainable through this season.&nbsp;</p>
<p>I want to let you in on a few secrets that I have found to motivate me and push me through these winter months.</p>
<ol>
<li><strong>Change up your workouts.</strong> Few want to run or bike in the snow, so look for options at recreation centers or at work that you can utilize. Indoor spin (cycling) is a great way for runners to build up leg strength and stamina and prepare them to hit the roads once the snow clears. Yoga and Zumba are both great ways to stay in shape and motivated</li>
<li><strong>Maximize your spare time.</strong>&nbsp;Spare time is at a premium during this season. Take advantage of work fitness centers and classes.&nbsp;Look for a free 20 minutes here or half an hour there that you can dedicate to yourself during your busy schedule. Your body will thank you, your mind will be clearer and you can relieve all the extra stress you&rsquo;re carrying.</li>
<li><strong>Be consistent.</strong> Easier said than done, I completely understand, but, you&rsquo;ll find so much more success and a passion for what you are doing when you are consistent. Don&rsquo;t set an unrealistic goal, but something you think is manageable. Try 2 to 3 times a week and then adjust it accordingly.&nbsp;</li>
<li><strong>Understand it is a process.</strong> Whether you&rsquo;re a high school athlete or someone looking to lose a little weight and run a half marathon you need to understand things come slowly. The athletes I work with realize each day they put in work now could impact a future event in two or three months. Adults need to see baby steps toward an end goal. Hard work and preparation will leave you prepared and conditioned.</li>
</ol>
<p>Remember to enjoy this time of year, but take advantage of it as well. As you cross train or put in extra time for a future event you&rsquo;ll be the recipient of multiple health benefits and superior results.
</p>Thu, 26 Dec 2013 00:00:00 -0700{F98DB649-5618-4D2E-A15E-856281C4406E}http://10.40.239.129/blogs/2013/12/how-exercise-can-prevent-osteoporosis/How Exercise can Prevent Osteoporosis<p><a href="http://intermountainhealthcare.org/health-resources/health-topics/healthwise/content/hw131419/osteoporosis.aspx">Osteoporosis</a> is a chronic, progressive disease characterized by decreased bone strength, low bone mass, and bone deterioration leading to increased risk of fracture. It is a major health issue, particularly for post-menopausal women, but also for female endurance athletes. Osteopenia is a precursor condition diagnosed as a warning sign that the bones are thinning and weakening. </p>
<p>Doctors have long known that exercise &ndash; particularly weight-bearing and resistance exercise &ndash; can have a positive effect on bone density and strength. Around 95% of the total bone mass is achieved before most women are 20 years of age, and peak bone mass usually hits around or before age 30. Exercise, therefore, is very important in <a href="http://intermountainhealthcare.org/health-resources/health-topics/healthwise/content/hw131419/osteoporosis.aspx#hw131609">preventing osteoporosis</a> in two ways: </p>
<ol>
<li>For young girls, so they can build the most bone mass possible</li>
<li>For adult women, to prevent or slow the loss of the bone mass they have</li>
</ol>
<p>The Clinical Journal of Sports Medicine recently published the Canadian Academy of Sport and Exercise Medicine Consensus Statement: <a href="http://casem-acmse.org/wp-content/uploads/2013/07/CASEM-Osteo-position-statement-downloaded-from-CJSM.pdf">Osteoporosis and Exercise</a> (2013;23:5:333-339). Here are their recommendations by age group:</p>
<h3>Youth</h3>
<p>&ldquo;To optimize bone health, all youth should accumulate a minimum of 60 minutes of weight-bearing activity daily.&rdquo; In addition, a minimum of 60 minutes of moderate or vigorous exercise per day should be included, such as plyometrics, jumping, resistance training and participation in sports that involve jumping and running. Finally, &ldquo;sports participation throughout childhood is essential in optimizing bone health and should be advocated.&rdquo;</p>
<h3>Adults</h3>
<p>&ldquo;Moderate to high intensity, weight-bearing endurance activities, resistance activities, and jumping activities are recommended 3 times per week for 30 to 60 minutes to preserve bone health.&rdquo;</p>
<h3>Post-menopausal adults</h3>
<p>&ldquo;High-impact exercises have not shown major gains in bone mineral density in postmenopausal women, but weight-bearing endurance exercise (30-60 minutes) 3 to 5 times per week is more beneficial. Strength training to load the spine and hip area is recommended 3 days per week. These weightlifting exercises could include leg press, leg extension, leg curl, squats, loaded back extensions with shoulder, and arm exercises.&rdquo;</p>
<p><a href="http://intermountainhealthcare.org/services/medicalgroup/clinics/physicianclinics/live-well-salt-lake/services/Pages/sports.aspx">Intermountain Sports Medicine Specialists</a> encourage exercise and support these recommendations. If you need help trying to figure out how to get started or knowing exactly what exercises you should do, talk to a <a href="http://intermountainhealthcare.org/services/medicalgroup/clinics/physicianclinics/live-well-salt-lake/doctors/Pages/home.aspx">sports medicine doctor</a>, an athletic trainer or physical therapist.</p>Fri, 20 Dec 2013 00:00:00 -0700